3 months progress , critique plz

hi, could you critique me please. active critism please, bf% estimate if possible. thx in advance

pics >
http://www.freewebs.com/plyrshrk791/

it's slow loading sry can't help that.

a little help to the shoulders. but everything else looks good. would like to checkout the legs though..

BF : ~15%

Anbe Sivam. Period.

If you don't mind - I'm going to make a few suggestions with your routine.

First of all, pullups beat lat pulldowns 10-1.

Second, upright rows are hard on the rotator cuffs and should never be performed over conventional standing overhead barbell presses.

I see no direct exercises for your legs - squats. I didn't see any information on deadlifts and barbell rows.

Your physique has improved but I still see deficiencies in your program.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

I would work more on the bottom abs, perhaps do leg lifts or start doing planks.

Your triceps, delts and traps need a bit of work I would focus on that. You have a diet you are going by? Or a workout plan I can see from a birds eye? Other then that man.. you look like you could become hella tank. Keep it up

Moodster is on the money.

IMO and most people that aren't genetic freaks of nature will tell you the lower abdominals are the hardest to develop.. so they're usually the ones you work hardest at.

I've never seen anyone with lower abs and nothing else, so those movements directly targeting the lower part of the abdominal muscles should be given the most attention to.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Moodster


I would work more on the bottom abs, perhaps do leg lifts or start doing planks.

Your triceps, delts and traps need a bit of work I would focus on that. You have a diet you are going by? Or a workout plan I can see from a birds eye? Other then that man.. you look like you could become hella tank. Keep it up

hi
diet wise, lets just say im willing to eat junk , but im equally willing to burn it off. It comes down to moderation i guess.

roughly my routine goes:

Day: Arms

• Tricep Rope Extension 27kg,10reps, 1 set (warm up)

• Tricep Rope Extension 32kg,10reps, 2 sets

• Dumbell Curl 10kg, 20reps, 1 set (warm up)

• Dumbell Curl 12.5kg, 12reps, 1 set

• Dumbell Curl 15kg, 10reps, 4 sets

Day off

Day: Chest

• Cable Crossovers Chest (raised for upper chest) 8kg 12 reps, 1 set,  (warm up)

• Cable Crossovers Chest (raised for upper chest) 10kg 12 reps, 2 sets

• Flat bench press 35kg, 15reps, 1 set (warm up)

• Flat bench press 54kg, 12reps, 4 sets

• Incline bench 45kg, 12reps , 2-4sets dependent on what i can manage

Day off

Day: Back and Shoulders

• Behind neck Lat Pulldown 35kg , 10 reps, 1 set (warm up)

• Behind neck Lat Pulldown 49kg , 10 reps, 2-4sets dependent on what i can manage

• Machine row 49kg, 1-2 sets dependent on what i can manage

• (ocasionally) Barbell bent over row, 25kg , 15reps , 2 sets

• Seated Shoulder Press 45kg, 12reps, 3 sets

• Side Shoulder Raise 7.5 kg (yes 7.5 !!) , 12reps, 2 sets

Day off

Day: (the one where you go to the gym to pass time. well i do anyway)

• A mix of much of the above , nothing taxing and certainly do not push myself

on my days off - i jog. And Sundays two hours intense cardio (basketball).

Disclaimer: i dont know whether my routine is 'ideal' but seems to work for me, so i'd get it looked over by someone who knows their stuff before adopting it.

Hope that helps !

MVP


I see no direct exercises for your legs - squats. I didn't see any information on deadlifts and barbell rows.

hi thx for replying

been googling , and found the following:
Beginner Leg Workout - once a week



Leg press 3Sets 15-12-10Reps

Leg extension 2Sets 10Reps

Leg curl 2Sets 10Reps

Seated calf raise 2Sets 12-10Reps

 
good starting base  ? im yet to find out what weights i can do.

MVP

Second, upright rows are hard on the rotator cuffs and should never be performed over conventional standing overhead barbell presses.

Was wondering what alternate exercise you would suggest as a suitable substitute.

cheers in advance

OH Presses will work the shoulders (the anterior delts) phenomenally.

There's too many leg movements, just focus on squatting, hamstring curls and leg presses or lunges.. calf raises are fine. If your goal is physique it's recommended to hit the aspects of the source of muscle flexsion to prevent structural or joint imbalances.

For example: hamstring stimulus directly comes from reverse extension of the knee (hamstring curls) OR extension of the hips (stiff-leg deadlift)...and while hamstring stimulus does come from deadlifts and squats they are eccentric stabilizers and the stimulus cannot be compared to the hamstring curls where they would be concentric movers... while some people depended upon the genetic response to stimuli... stiff-leg deadlifts and/or leg curls are necessary for hamstring hypertrophy for this reason...if you want muscle balance at the joint - then it's necessary to work both aspects of hamstring flexsion and not just one, there's been a few cases I've read about from strong hip flexors and weak hip extensors.

Ah, I've rattled on enough about why you should work both aspects of joint flexsion, mainly as an imbalance prevention but you get my point!

Your chest exercises involve isolation movements before compound movements that can exhaust the chest and make the anterior delts and / or triceps the prime mover of the concentric workload and this would result in an undeveloped chest in relation to the two other muscle groups. Always do the compound movements first - the order of importance or in order of your individual goals...for example, my goal is to get good at pullups so I do them first.

Fix your diet, you have a great frame and genetic physique which can contribute to the benefiting diet and compound movements, as mentioned in a previous post...there are a few great routines under the critique my training category - I just posted a few the other day then smoundzou has a good one too..just pick whichever one you feel you'll respond to better.

Good luck and if ya need anything else, just ask.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Behind the back pull downs are equally bad for you cuffs... It is an unnatural movement. As suggested I believe some where pull ups instead.

You have good potential stay at it!